Written by Janna Boloten, MHM, RD | Director of Nutrition and Scientific Affairs at Danone Canada 

Globally and within Canada, the population of older adults is steadily increasing. In 2023, the number of Canadians aged 65 and older was 7.6 million, and this has increased to 7.8 million in 2024^1,2. The life expectancy of Canadians is also increasing³. However, many chronic diseases are becoming more common among older Canadians, with more than one third of Canadian older adults having at least two chronic diseases³. The most prevalent conditions include hypertension, osteoarthritis, osteoporosis, and heart disease.    

Although we are generally living longer, these additional years are often spent in sub-optimal health, with declining physical and mental capabilities, partly due to rising rates of chronic diseases⁴.  To help address this, the United Nations has declared 2021-2030 as the Decade of Healthy Aging, an initiative which has been endorsed by the Government of Canada^5,6. Healthy aging is defined by the World Health Organization (WHO) as “developing and maintaining the functional ability that enables well-being in older age”⁷.  

Encouragingly, research shows that appropriate nutrition and physical activity in older adults can help to maintain strength and autonomy during those precious golden years⁸ .

Health-Promoting Behaviors to Support Healthy Aging and Quality of Life 

Healthy aging is essential for reducing the challenges that come with growing older and for improving the quality of life among older adults. Many of the factors that support health and well-being as we age—such as staying active, eating a nutritious and varied diet, getting adequate sleep, avoiding harmful substances like tobacco and alcohol, and staying socially engaged ³ —are behaviours that can be adopted at any age. The earlier, the better! Practicing these habits throughout life can help prevent or delay the onset of chronic diseases in later years.  

The Role of Protein in Healthy Aging: Balanced Intake for Muscular Health 

Eating for healthy aging means focusing on nutrients that promote health and reduce risk of diseases. Protein is one key nutrient, as it helps build, maintain, and repair muscles and tissues, and build antibodies.  Experts encourage people aged 65 and older to eat 1.2 to 1.5 grams of protein per kilogram of their body weight. For example, a 65-year-old woman who weighs 75 kg should aim for 90 to 113 grams of protein each day⁹. Food sources of protein include meat, fish, poultry, dairy products, and plant-based foods like lentils, soy, nuts, and certain plant-based beverages. 

Building Strong Bones: The Importance of Calcium and Vitamin D 

Our bones are essential for supporting health at every stage of life. In addition to allowing our bodies to move throughout the day, our bones protect our internal organs. Calcium and vitamin D are key nutrients for healthy bones. Peak bone mass is attained around age 35. Developing stronger bones early in life lowers the risk of bone disease later in life. These nutrients remain important in older age to minimize age-related decline in bone density. To ensure sufficient calcium intake, include a variety of calcium-containing foods in your diet, such as dairy, fish with edible bones, dark green vegetables, legumes and tofu prepared with calcium ¹⁰. Fortified plant-based beverages also have a high calcium content and can be included in the diet¹⁰.  Vitamin D can be obtained from fatty fish, egg yolks, mushrooms, and fortified foods¹¹. For adults aged 50 and older, it is also recommended to consume vitamin D supplements daily for healthy bones.